Weekend Ramble: The Best Exercises If You Have Diabetes

Let's be honest... nobody enjoys exercise. Ok some people do but for the most part we diabetics are not the biggest fans. We're not young bucks anymore and may have a few extra pounds we're ashamed of on some level. If you're anything like me, I despise the whole gym scene. The smell alone tends to turn me around at the door. Now... we all KNOW that exercise will help us with our diabetes, so let's explore these low impact exercises that can actually be fun. My absolute favorite is walking. Carolyn and I have found many many trails of varying levels right in our own backyard. All you need to do is Google "Hiking trails near me" and let the internet find things that may very well surprise you! :-) 

Meanwhile... check out this neat list assembled by the good folks at WebMD.com

The Best Exercises If You Have Diabetes

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

Fighting Diabetes? Do It Actively

Exercise is good for pretty much everyone. It’s especially important if you have diabetes. Workouts can do all kinds of things for you, like lower your blood sugar and blood pressure, boost your energy, and help you sleep better. If physical, high-impact exercises aren’t for you, there are plenty of other options.

Walk

It’s a simple way to get exercise and fresh air. It can lower your stress, too. A brisk stroll of 30 minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy to get started: Take Fido around the neighborhood or walk to the store instead of driving. Once you’ve made it a habit, it can be rewarding -- and motivating -- to track your steps and your progress.

Dance

This can be a fun way to get your exercise. Just shake your groove thing for 25 minutes, 3 days a week to help your heart, lower your blood sugar, ease stress levels, and burn calories. You don’t need a partner to get started, either. A chair can be good support if you need it.

Swim

This is one aerobic exercise that doesn’t strain your joints like other ones can. It also lets you work muscles in your upper and lower body at the same time. Hitting the water is also good for your heart. It can also lower cholesterol and help you burn serious calories. If a lifeguard is on duty, let them know you have diabetes.

Bike

Fighting diabetes can be as easy as riding a bicycle. Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times a week can get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.

Climb Stairs

This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes. Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.

Strength Training

You do this with free weights or resistance bands. It can lower your blood sugar and help make your muscles and bones stronger. You get the most out of it if you do it twice a week -- in addition to your aerobic stuff.  You can do many of these exercises at home, like:

• Lifting canned goods or water bottles
• Push-ups
• Sit-ups
• Squats
• Lunges

Gardening

If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.

Yoga

It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can also help with balance. The motions, poses, and focus on breathing may also ease stress and help build muscle. That can keep your blood sugar levels more stable.

Tai Chi

This ancient Chinese art uses slow, controlled movements -- along with visualization and deep breathing -- to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress level. It may also help prevent nerve damage in your feet.

How Much Is Enough?

At least 30 minutes of aerobic activity 5 days a week can help the insulin in your body work better. We’re talking exercise that gets your heart and lungs going and kicks your blood flow into a higher gear. If you haven’t been active in a while, start with 5 to 10 minutes a day and build up over time.  Talk with your doctor before you start.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Sylvan Run Chowder by Chef Michael R - A Definite Favorite

This elaborate and very tasty chowder was created at our place upstate New York during the pandemic lockdown in 2020. My kitchen became my safe space once we realized how deadly the virus was becoming. I was very fortunate to be able to escape the insane death toll in the New York metropolitan area, and I kept my sanity during all the madness with help from my forest, my kitchen and my One. This chowder is something good that came out of the 2020 lockdown, and it is my gift to you today. 

Don't freak when you read the ingredients list.... even diabetics have to live a little sometimes! :-)

Ingredients:

• 1/2 lb sliced bacon
• 1 tbsp salted butter
• 2 yellow onions, chopped
• 2 cups regular chicken stock
• 8 oz clam juice
• 3/4 lb of your favorite potato cut to bite size cubes
• 2 celery ribs, chopped
• 1/8 tsp red pepper flakes
• 1+1/4 tsp salt
• 2 cups frozen corn kernels
• 1 cup whole milk
• 1 cup heavy cream
• 1.5 lbs cod or pollock cut to 1" chunks - the best can be found at Wild Alaskan Company
• 2 medium tomatoes, diced
• 1/3 cup chopped basil
• 1/2 tsp black pepper
• 1 loaf good Italian bread (optional)

Preparation:

In a large pot, cook the bacon until crisp. Drain the bacon on paper towels and crumble when cooled.

Add the butter and onions to the pot. Cook over moderately low heat, stirring occasionally, until the onions are translucent, about 5 minutes.

Add the stock, clam juice, potatoes, celery, red-pepper flakes, and salt and bring to a boil. Reduce the heat and simmer until the potatoes are tender, about 20 minutes.

Return the bacon to the pot. Add the corn, tomatoes, basil, milk and cream and simmer for 10 minutes. Stir in the cod and black pepper. Bring back to a simmer and cook until just done, about 3-4 minutes longer.

The juice from the tomatoes will make this more of a soup than a chowder, so make a little roux to thicken the broth if you like.

For a fun addition to this already great chowder, consider making some crostini!

Crostini:

Cut loaf into 1/4” slices on an angle so they’re larger than loaf diameter and also prettier.

Brush both sides of each slice with olive oil and arrange on baking tray. It’s ok if they touch each other.

Bake at 375 degrees for 6-7 minutes or until tops just start to brown. The bottom side will be more toasted so JUST browned tops is when you want to take them out.

Blessed be... and happy cooking!

Barley with Beef Stock & Mushrooms

After multiple tries I can finally say the balance in this side dish is so good that it will rival any protein for top billing when served. :-) Cooked pearled barley is an excellent choice for diabetics as it has a GI of only 28 and a GL of only 6.2. Cooking it in a blend of beef stock and water and adding mushrooms takes this grain to a Next Level... Enjoy!

Served here with my Venison Fried Meatballs

Ingredients:

• 1 cup pearled barley - long cook - rinsed
• 2 cups beef stock
• 1 cup water
• 6-7 oz baby portobello mushrooms - coarsely chopped
• 1 tbsp salted butter
• 1 tbsp olive oil
• salt to taste

Preparation:
Bring beef stock and water to a boil. Add barley after a good rinse and simmer for approximately 4o minutes. Check liquid level toward the end as every stove is different. Adjust your timing as needed.
While the barley is simmering, saute the mushrooms in oil and butter until just done. Cover and set aside.
When barley is done, blend in the mushrooms. Check seasoning and add salt if needed.

Blessed be... and happy cooking!

Coconut Chickpea Curry

This recipe was adapted from the original found at allrecipes.com by replacing the white rice with pearl barley in order to make this great dish more diabetic-friendly. Enjoy!

Ingredients:

• 2 tablespoons grapeseed oil
• 1/2 cup chopped yellow onion
• 1 tablespoon minced garlic
• 1 tablespoon grated or very finely minced fresh ginger
• 2 tablespoons Thai red curry paste
• 1 (13.5 ounce) can unsweetened coconut milk, well-shaken (such as Thai Kitchen)
• 1 cup vegetable broth
• 1/2 teaspoon kosher salt
• 2 (15 ounce) cans chickpeas, rinsed and drained
• 2-3 handfuls baby spinach leaves - more if you like :-)
• 1 tablespoon fresh lime juice
• 1/2 cup coarsely chopped roasted cashews
• fresh cilantro or Italian parsley for garnish
• 3 cups cooked (1 cup raw) pearl barley - use vegetable broth in place of water
  

Preparation:

Heat oil in a large high-sided skillet over medium. Add onion and cook, stirring often, until softened, about four minutes. Add garlic and ginger; cook, stirring constantly, until fragrant, about one minute. Add red curry paste and cook, stirring constantly, until lightly darkened and vegetables are coated, about one minute. 

Stir in coconut milk, broth, and salt; bring to a boil over medium-high. Stir in chickpeas.

Reduce heat to medium and maintain a simmer, stirring occasionally, until thickened slightly, 15 to 20 minutes. Use a bit of Wondra flour if you're in a hurry. LOL

Remove from heat and stir in spinach; stir until wilted, about one minute. Stir in lime juice. Serve with cashews, cilantro, and barley. Don't be afraid to blend it all together, either.

Blessed be... and happy cooking!

Greek Orzo Salad with Feta

Adapted from a recipe found on Skinnytaste.com.

This Greek Orzo Salad is perfect for any outdoor gathering this summer. Your friends and family will delight in the subtle Mediterranean flavors that make this salad bright and fresh. Enjoy!

Ingredients:

• 5 tbsp red wine vinegar
• 4 tbsp lemon juice
• 1/3 cup olive oil
• 1/2 tsp garlic powder
• 1 tsp dried oregano
• 1.5 tsp kosher salt
• 16 oz orzo pasta
• 1/2 cup pitted & halved kalamata olives - plus 2 tbsp brine
• 1/3 cup red onion - diced small
• 3 cups English cucumber - diced small
• 2 cups halved grape tomatoes
• 1 orange bell pepper - diced
• 1/2 cup feta cheese - cubed
• fresh oregano (optional garnish)

Preparation:

Cook the orzo in salted water according to Pkg directions, adding 0ne minute beyond al dente for perfect salad pasta. Drain and rinse under cold water until cool. Also run the pot under cold water. Let the pasta drip dry in the colander for about a minute and then transfer to the cooled pot . Blend in a little olive oil to prevent sticking. 

In a large bowl, combine the dressing ingredients. Add the olives, red onion and brine from the olives and mix to combine. 

Stir in the pasta with the cucumber, tomatoes and bell pepper and toss well. Taste for salt and adjust as needed.

Add the cheese just before ready to serve.

Variations:

For added protein and still vegetarian, add chickpeas. Beef strips, shredded chicken or even shrimp will work well also.

Blessed be… and happy cooking!

 

Dijon Chive Vinaigrette

 Credit for this lovely dressing goes to Kaylen at Flavorful Eats

This great dressing is light, fresh, and loaded with bright flavors that are screaming for some salad greens. 😊

Ingredients:  

• 1/2 cup olive oil
• 1/4 cup rice vinegar
• 2 tbsp chopped fresh chives
• 1 tbsp. Dijon mustard
• 1/4 tsp + pinch sea salt
• Several grinds of fresh black pepper

Preparation: 

Add all the ingredients to a small lidded jar and shake vigorously. Let it sit for at least an hour before using and then refrigerate any leftovers. Shake again right before using as it separates as it sits. Use within 5 days.

Blessed be… and happy cooking!

Fridge Whatever :-)

Chef Jacques Pepin: "Use what's in your refrigerator..."

I first heard Chef Pepin utter the line when I watched a video of him making a cod dish with assorted ingredients I never thought would work. Radishes with cod? What was he thinking!? LOL I recreated that dish and then named it Wondra Codfish as that recipe was also my introduction to Wondra Flour.

Use whatever is in your refrigerator... The line came to mind Monday night after a long weekend that left me with multiple started items in my fridge. I smiled as I thought of Chef Pepin and just started grabbing things.

The dish that ended up on the dinner table was bright, fresh and distinctly flavorful while incorporating minimal seasonings. I was so pleased with how diabetic-friendly the dish was that I decided to add it here. Enjoy!

Every dish needs a name, right? I call this one.... Fridge Whatever :-)

Ingredients:

• 4 oz short pasta - your choice :-)
• 2 tbsp olive oil
• 2 cloves garlic - smash minced
• 1-2 tomatoes - cut up
• 1/4 orange bell pepper - diced
• 1 cup frozen peas
• 6-8 oz leftover meat - this version features loin of pork
• 1/4 tsp onion powder
• salt & pepper to taste

Preparation:

Cook the pasta and peas and set aside. Pasta should be slightly under so it holds up in the skillet later on. Heat the olive oil and saute the garlic over medium heat. Add pasta and fry until lightly browned. Add peppers, peas & onion powder... toss until heated through. Fold in meat and then tomatoes. Season with salt & pepper... done.

Serves 2 with no leftovers

Blessed be... and happy cooking!

Weekend Ramble: Smoking and Diabetes

This topic is something very personal and literally a revelation to me, as I never knew there was a connection until August 28, 2024 when an article on WebMD caught my eye.

You see, I was a smoker for 26 years and quit on September 12, 1997. My primary reason for quitting was to make sure my boys grew up with their Dad alive. My own father died of his third heart attack at age 52. 

Smoking cessation became an integral part of my life for many years as a member of an online support group which eventually lead me to become a quit coach for almost a decade. In 2000 I wrote a book titled:

Don't Quit Smoking Alone!

Help & Encouragement from the Trenches of an Online Support Group

The book is available as a free read... click here :-)  Thousands have benefitted from perusing the topics covered in the book that focuses on the long-term maintenance of a successful quit. Have a look if you are a smoker or even former smoker.

Okay... let's get to this week's Ramble! If you are like me and were not aware of the connection between smoking and type 2  diabetes until now, my hope is that this article and my free book will help you move forward with your quit. 

Smoking and Diabetes

Medically Reviewed by Michael Dansinger, MD on June 15, 2024

Written by Keri Wiginton for WebMD.com

If you smoke, you’re more likely to get type 2 diabetes (T2D). In fact, your chances go up by 30%-40% when compared to someone who doesn’t smoke. If you already have diabetes, smoking can make it harder to control your blood sugar. It can also worsen other health problems.

One of the best things you can do for your health is to give up smoking. But it can be hard to stop on your own. That’s why it’s important to get support from friends, family, or online communities. You should also bring it up with your doctor. They have treatments that can help you quit.

How Can Smoking Lead to Diabetes?

Studies show nicotine, the active chemical in cigarettes, can raise your blood sugar. It can also hurt your body in many diabetes-related ways. You may get:

Insulin resistance: Nicotine makes it harder for your cells to respond to insulin. That’s the hormone that helps your body use the sugar in your blood. You’ll end up with higher glucose levels.

Inflammation: Chemicals in cigarettes hurt your cells. This can lead to inflammation. That’s when your body tries to heal itself. This kind of damage makes it harder for your body to use insulin the right way.

Belly fat: If you’re a heavy smoker, you may gain more weight around your midsection. Even if you’re not overweight, this central fat can raise your chances of insulin resistance and T2D.

Other health problems: Your “bad” LDL cholesterol can go up. At the same time, your “good” HDL cholesterol goes down. Smoking also raises your triglycerides. Those are a kind of fat found in your blood. High cholesterol and triglycerides have a link to T2D.

Smoking if You Have Diabetes

Nicotine makes it harder to control your blood sugar. If you use insulin, you may need to take more of it than someone who doesn’t smoke. Smoking paired with unmanaged diabetes can also speed up damage to your whole body. That’s because your big and little blood vessels get hurt.

Compared to someone with diabetes who doesn’t smoke, you’ll have an even greater chance of:

• Heart disease
• Eye problems
• Stroke
• Kidney failure 
• Nerve damage (neuropathy)
• Erectile dysfunction

 

Smoking and Sleep

Studies show smokers don’t get as much quality sleep. There’s a link between a lack of this restorative deep sleep and T2D. Part of the problem is that nicotine is a stimulant. That means it can keep you awake. But you may also have sleep problems as the chemicals leave your body at night. That’s called withdrawal.

On the flip side, you may find it hard to fall or stay asleep when you first quit smoking. If that happens to you, talk to your doctor. They can help you find ways to get a good night’s rest.

Does Smoking Cause Diabetes?

There’s a really strong connection between cigarette smoking and T2D. Many studies point to a cause-effect relationship. But some experts believe that it’s hard to say for sure that smoking alone causes diabetes. That’s because there are a lot of other things at play.

Some other drivers of T2D include:

• Stress
• Obesity
• A family history of diabetes
• A lack of exercise
• Health problems, like high blood pressure

 

Quitting Can Help

Your blood sugar may go up when you first stop smoking. This might happen because of post-quit weight gain. But experts aren’t sure if added pounds are totally to blame. Either way, you should stick with it. The longer you go without cigarettes, the better your insulin resistance will get.

If you don’t already have T2D, you may be more likely to get it when you first stop smoking. Your chances are highest the first 2 years after you quit. But if you abstain for 10-12 years, your chances are more like someone who’s never smoked.

If you’re finding it hard to quit, talk to your health care team. Your doctor may suggest a mix of treatment. That might include:

• Counseling
• Nicotine replacement therapy
• Mindfulness training for smoking cessation (MTS)
• Antidepressant (bupropion)
• Chantix, an oral medication that blocks nicotine receptors and eases symptoms of withdrawal
• Treatments for insomnia

You can also search for apps to help you quit, or you can call 800-Quit NOW (800-784-8669). Some online resources you can turn to include:

• Smokefree.gov
• American Cancer Society
• American Heart Association
• American Lung Association

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

Quick & Easy Calamari

Calamari... few proteins are this defined in their unique texture and flavor. As much as I do love a good fried calamari, I really appreciate them when sauteed to perfection with minimal seasoning. Calamari have a very subtle profile, kind of like a good sushi, and it's all too easy to drown said subtlety in spices. This simple dish is full of flavor while letting the calamari shine... Enjoy!

Ingredients:

• 1/2 cup olive oil
• 1 yellow onion - minced
• 5 cloves garlic - minced
• Handful of parsley and basil - chopped (optional)
• 4-5 fresh tomatoes - diced
• 1 lb cleaned calamari
• Salt & fresh ground pepper to taste

Preparation:

Heat the oil in a large skillet over medium heat. Add onion and garlic, saute until they just start to brown. Add parsley and basil and continue saute for one minute. Stir in diced tomatoes and continue until they get hot and the oil gets a tad pink.

Drop in the calamari and cook with a frequent toss until tender. Serve over linguine or by itself with sides of your choosing.

Here shown with a traditional tomato salad and an eggplant salad.

Blessed be... and happy cooking!

Avgolemono Seafood Stew

This soup comes in many different combinations, but the basis for the soup is a Greek origin Avgolemono, which, in a nutshell, is a soup or sauce made with chicken stock, lemon and eggs. Today I am sharing with you a seafood version of this bright and creamy, flavorful soup, adapted from an original recipe found in one of my foodie groups to be more diabetic friendly. Enjoy!

Ingredients:

• 18 oz Wild Alaskan Company pollock bites - cod filets cut to bite size work well also
• 3/4 lb shrimp – cleaned and deveined, tail off - medium to large - cut to bite size as needed
• 6 slices bacon – fried crispy, cooled and crumbled
• 1/8 tsp Old Bay seasoning
• 1 tbsp salted butter
• 2 tsp extra virgin olive oil
• Salt & cayenne pepper (optional) to taste
• 2 eggs
• Juice of one lemon
• 3 cups chicken stock
• 1 1/2 cups cooked barley - quick version is fine
• 1 cup zucchini – chopped
• 5 cloves garlic – cut in quarters

Preparation:

Fry bacon to a good crisp, allow to cool, crumble and set aside.

Cut shrimp to bite size if needed. Toss with Old Bay and set aside.

Cook barley and set aside. Cut up zucchini and set aside.

In large pan, whisk eggs, add broth and lemon juice, ~1 tsp salt and a pinch of cayenne pepper (optional). Whisk constantly over medium high heat till frothy and comes to a bubble… set aside.

In a saute pan, over medium heat melt butter in evoo and add the garlic. Fry garlic till brown and soft. Remove garlic pieces and discard. 

Raise heat to medium high and add fish and shrimp. Taste and add S & P to taste. Cook about one minute with a good toss. Fish will be half done. Add broth to shrimp & fish.

Heat the combined broth & protein over medium high heat adding barley and your vegetable of choice. Stirring occasionally, bring to a subtle boil. Cover. Turn the heat off and let set about 5 minutes.

Taste for seasoning. Give another stir before serving. Top individual servings with crumbled bacon and enjoy!

Blessed be… and happy cooking!